Sunday, January 15 - Saturday, January 21

Sunday, January 15 - No Class

 

Monday, January 16

Review: CrossFit Games Open & Friday Night Lights

WOD: 21-18-15-12-9-6-3 for Time

"CrossFit Games Open 14.5"

  • Thruster (63/95)
  • Bar-Facing Burpee

Olympic Lifting - 6:30PM

  • Olympic Lifting TOTAL - 1 Rep Max Snatch & 1 Rep Max Clean & Jerk

Accessory Work

  • Back Squat - 1x5 at 60%; 1x5 at 70%; 2x5 at 75%
  • Front Squat - 1x5 at 60%; 1x5 at 70%; 1x5 at 75%
  • Tall Box Jumps - Establish a 1 Rep Max
  • V-Ups - 3x15

 

Tuesday, January 17 

Strength: 10 Minute EMOM

Minute 1:

  • 3 Strict Pull-Ups
  • 3 Kipping Pull-Ups
  • 3 Chest to Bar Pull-Ups
    *All reps should be unbroken. Scale as needed.

Minute 2:

  • 2x15 second L-Sit

WOD: 6 Rounds for Total Reps (HPC & Row & Box Jumps)

  • 30 sec. Hang Power Clean (63/95)
  • 30 sec. Rest
  • 30 sec. Row (calories)
  • 30 sec. Rest
  • 30 sec. Box Jumps (20/24)
  • 30 sec. Rest

 

Wednesday, January 18

Warm-Up: Rolling

  • 5 Frames

*3 air squats per point.

WOD: Chipper for Time

  • 1,000M Row
  • 150 Double Unders
  • 100 KB Swings (35/55)
  • 50 PVC Sit-Ups
  • 25 Shuttle Sprints

Olympic Lifting - 6:30PM

  • Olympic Lifting TOTAL - 1 Rep Max Snatch & 1 Rep Max Clean & Jerk

Accessory Work

  • Back Squat - 1x5 at 60%; 1x5 at 70%; 2x5 at 75%
  • Front Squat - 1x5 at 60%; 1x5 at 70%; 1x5 at 75%
  • Barbell Good Mornings - 3x8
  • Elevate Rear Food Split Squat - 3x8 (each)

 

Thursday, January 19

Strength: Snatch

  • Establish a 1 Rep Max (compare to 9/1/16)

WOD: 9 Minute AMRAP

CrossFit Games Open 15.1

  • 15 Toes to Bar
  • 10 Deadlift (73/115)
  • 5 Snatch (73/115)

 

Friday, January 20

Strength: 10 Minute MOMO

Push Press

  • 4 Reps at 70-75% of 1 Rep Max

WOD: 15 Minute EMOM

Minute 1

  • 8 Front Squat (93/135)

Minute 2:

  • 8 Shoulder to Overhead (93/135)

Minute 3:

  • 15 Lateral Bar Jumps

 

Saturday, January 21

WOD: TABATA (x2)

  • Wall Ball (14/20) (10/10)
  • Row (calories)
  • Box Step-Up (20/24)
  • Arch Hold (round 1)/Hollow Hold (round 2)

*Join us from 11AM-1PM for a FREE rowing clinic with Kristen at CrossFit Eden Prairie! No need to pre-register and come prepared to learn & sweat!

Posted on January 15, 2017 .